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Arms/Delts Specialization (6x)

by Viktor B.
2 athletes joined

Program Description

Major focus on arms and shoulders, hitting them 4 days of the week. After 3 months, switch to specializing other muscle groups (eg,: chest/back, etc.)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 20, 2024 10:05
  • Last Edited
    Aug 08, 2024 01:47
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
5
Incline Chest Fly (Machine)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
5
Incline Chest Fly (Machine)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
5
Incline Chest Fly (Machine)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
5
Incline Chest Fly (Machine)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
5
Incline Chest Fly (Machine)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-8 reps
2
Overhead Cable Tricep Extension (EZ Bar)
3
8-12 reps
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
4
Seated Lateral Raise (Dumbbell)
3
8-15 reps
5
Incline Chest Fly (Machine)
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
5
Incline Chest Fly (Machine)
4
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
5
Incline Chest Fly (Machine)
4
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
5
Incline Chest Fly (Machine)
4
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
5
Incline Chest Fly (Machine)
4
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
5
Incline Chest Fly (Machine)
4
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
2
Overhead Cable Tricep Extension (EZ Bar)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
6-10 reps
4
Seated Lateral Raise (Dumbbell)
4
8-15 reps
5
Incline Chest Fly (Machine)
4
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Cable Crunch
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Cable Crunch
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Cable Crunch
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Cable Crunch
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Cable Crunch
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Cable Crunch
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
4
8-12 reps
4
Cable Crunch
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
4
8-12 reps
4
Cable Crunch
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
4
8-12 reps
4
Cable Crunch
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
4
8-12 reps
4
Cable Crunch
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
4
8-12 reps
4
Cable Crunch
3
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
5-8 reps
2
Leg Press
3
8-12 reps
3
Leg Curl
4
8-12 reps
4
Cable Crunch
3
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
2
Preacher Curl (EZ Bar)
3
8-12 reps
3
Upright Row (Barbell)
3
10-15 reps
4
Lateral Raise (Dumbbell)
3
10-15 reps
5
Power Shrug
3
6-12 reps
6
Lat Pulldown
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
2
Preacher Curl (EZ Bar)
3
8-12 reps
3
Upright Row (Barbell)
3
10-15 reps
4
Lateral Raise (Dumbbell)
3
10-15 reps
5
Power Shrug
3
6-12 reps
6
Lat Pulldown
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
2
Preacher Curl (EZ Bar)
3
8-12 reps
3
Upright Row (Barbell)
3
10-15 reps
4
Lateral Raise (Dumbbell)
3
10-15 reps
5
Power Shrug
3
6-12 reps
6
Lat Pulldown
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
2
Preacher Curl (EZ Bar)
3
8-12 reps
3
Upright Row (Barbell)
3
10-15 reps
4
Lateral Raise (Dumbbell)
3
10-15 reps
5
Power Shrug
3
6-12 reps
6
Lat Pulldown
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
2
Preacher Curl (EZ Bar)
3
8-12 reps
3
Upright Row (Barbell)
3
10-15 reps
4
Lateral Raise (Dumbbell)
3
10-15 reps
5
Power Shrug
3
6-12 reps
6
Lat Pulldown
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-10 reps
2
Preacher Curl (EZ Bar)
3
8-12 reps
3
Upright Row (Barbell)
3
10-15 reps
4
Lateral Raise (Dumbbell)
3
10-15 reps
5
Power Shrug
3
6-12 reps
6
Lat Pulldown
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
2
Preacher Curl (EZ Bar)
4
8-12 reps
3
Upright Row (Barbell)
4
10-15 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Power Shrug
4
6-12 reps
6
Lat Pulldown
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
2
Preacher Curl (EZ Bar)
4
8-12 reps
3
Upright Row (Barbell)
4
10-15 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Power Shrug
4
6-12 reps
6
Lat Pulldown
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
2
Preacher Curl (EZ Bar)
4
8-12 reps
3
Upright Row (Barbell)
4
10-15 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Power Shrug
4
6-12 reps
6
Lat Pulldown
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
2
Preacher Curl (EZ Bar)
4
8-12 reps
3
Upright Row (Barbell)
4
10-15 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Power Shrug
4
6-12 reps
6
Lat Pulldown
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
2
Preacher Curl (EZ Bar)
4
8-12 reps
3
Upright Row (Barbell)
4
10-15 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Power Shrug
4
6-12 reps
6
Lat Pulldown
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
6-10 reps
2
Preacher Curl (EZ Bar)
4
8-12 reps
3
Upright Row (Barbell)
4
10-15 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Power Shrug
4
6-12 reps
6
Lat Pulldown
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
4
Chest Press (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
4
Chest Press (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
4
Chest Press (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
4
Chest Press (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
4
Chest Press (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
3
6-10 reps
2A
Lying Cable Front Raise (EZ Bar)
3
10-15 reps
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
3
Seated Overhead Tricep Extension (EZ Bar)
2
8-12 reps
4
Chest Press (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Barbell)
4
6-10 reps
2A
Lying Cable Front Raise (EZ Bar)
4
10-15 reps
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
3
Seated Overhead Tricep Extension (EZ Bar)
3
8-12 reps
4
Chest Press (Machine)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
2
Squat (Smith Machine)
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Hip Adductor (Machine)
3
10-20 reps
4
Decline Crunch (Weighted)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
2
Squat (Smith Machine)
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Hip Adductor (Machine)
3
10-20 reps
4
Decline Crunch (Weighted)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
2
Squat (Smith Machine)
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Hip Adductor (Machine)
3
10-20 reps
4
Decline Crunch (Weighted)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
2
Squat (Smith Machine)
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Hip Adductor (Machine)
3
10-20 reps
4
Decline Crunch (Weighted)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
2
Squat (Smith Machine)
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Hip Adductor (Machine)
3
10-20 reps
4
Decline Crunch (Weighted)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
2
Squat (Smith Machine)
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Hip Adductor (Machine)
3
10-20 reps
4
Decline Crunch (Weighted)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
2
Squat (Smith Machine)
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Hip Adductor (Machine)
3
10-20 reps
4
Decline Crunch (Weighted)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
2
Squat (Smith Machine)
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Hip Adductor (Machine)
3
10-20 reps
4
Decline Crunch (Weighted)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
2
Squat (Smith Machine)
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Hip Adductor (Machine)
3
10-20 reps
4
Decline Crunch (Weighted)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
2
Squat (Smith Machine)
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Hip Adductor (Machine)
3
10-20 reps
4
Decline Crunch (Weighted)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
2
Squat (Smith Machine)
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Hip Adductor (Machine)
3
10-20 reps
4
Decline Crunch (Weighted)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
5-8 reps
2
Squat (Smith Machine)
3
8-12 reps
3A
Leg Extension
3
10-15 reps
3B
Hip Adductor (Machine)
3
10-20 reps
4
Decline Crunch (Weighted)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
2
Lu Raise
3
10-15 reps
3
Bicep Curl (Dumbbell)
3
8-12 reps
4
Bayesian Curl
3
8-12 reps
5
Trap Bar Power Shrug
3
6-12 reps
6
Chest Supported Row (Machine)
4
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
2
Lu Raise
3
10-15 reps
3
Bicep Curl (Dumbbell)
3
8-12 reps
4
Bayesian Curl
3
8-12 reps
5
Trap Bar Power Shrug
3
6-12 reps
6
Chest Supported Row (Machine)
4
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
2
Lu Raise
3
10-15 reps
3
Bicep Curl (Dumbbell)
3
8-12 reps
4
Bayesian Curl
3
8-12 reps
5
Trap Bar Power Shrug
3
6-12 reps
6
Chest Supported Row (Machine)
4
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
2
Lu Raise
3
10-15 reps
3
Bicep Curl (Dumbbell)
3
8-12 reps
4
Bayesian Curl
3
8-12 reps
5
Trap Bar Power Shrug
3
6-12 reps
6
Chest Supported Row (Machine)
4
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
2
Lu Raise
3
10-15 reps
3
Bicep Curl (Dumbbell)
3
8-12 reps
4
Bayesian Curl
3
8-12 reps
5
Trap Bar Power Shrug
3
6-12 reps
6
Chest Supported Row (Machine)
4
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
10-15 reps
2
Lu Raise
3
10-15 reps
3
Bicep Curl (Dumbbell)
3
8-12 reps
4
Bayesian Curl
3
8-12 reps
5
Trap Bar Power Shrug
3
6-12 reps
6
Chest Supported Row (Machine)
4
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
2
Lu Raise
4
10-15 reps
3
Bicep Curl (Dumbbell)
4
8-12 reps
4
Bayesian Curl
4
8-12 reps
5
Trap Bar Power Shrug
4
6-12 reps
6
Chest Supported Row (Machine)
4
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
2
Lu Raise
4
10-15 reps
3
Bicep Curl (Dumbbell)
4
8-12 reps
4
Bayesian Curl
4
8-12 reps
5
Trap Bar Power Shrug
4
6-12 reps
6
Chest Supported Row (Machine)
4
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
2
Lu Raise
4
10-15 reps
3
Bicep Curl (Dumbbell)
4
8-12 reps
4
Bayesian Curl
4
8-12 reps
5
Trap Bar Power Shrug
4
6-12 reps
6
Chest Supported Row (Machine)
4
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
2
Lu Raise
4
10-15 reps
3
Bicep Curl (Dumbbell)
4
8-12 reps
4
Bayesian Curl
4
8-12 reps
5
Trap Bar Power Shrug
4
6-12 reps
6
Chest Supported Row (Machine)
4
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
2
Lu Raise
4
10-15 reps
3
Bicep Curl (Dumbbell)
4
8-12 reps
4
Bayesian Curl
4
8-12 reps
5
Trap Bar Power Shrug
4
6-12 reps
6
Chest Supported Row (Machine)
4
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
4
10-15 reps
2
Lu Raise
4
10-15 reps
3
Bicep Curl (Dumbbell)
4
8-12 reps
4
Bayesian Curl
4
8-12 reps
5
Trap Bar Power Shrug
4
6-12 reps
6
Chest Supported Row (Machine)
4
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
3 Sets
5-8 Reps
2
Overhead Cable Tricep Extension (EZ Bar)
3 Sets
8-12 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
5
Incline Chest Fly (Machine)
3 Sets
6-10 Reps
Day 2
1
Pendulum Squat
3 Sets
5-8 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Cable Crunch
3 Sets
8-15 Reps
Day 3
1
Hammer Curl
3 Sets
6-10 Reps
2
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
3
Upright Row (Barbell)
3 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Power Shrug
3 Sets
6-12 Reps
6
Lat Pulldown
4 Sets
8-12 Reps
Day 4
1
Seated Shoulder Press (Barbell)
3 Sets
6-10 Reps
2A
Lying Cable Front Raise (EZ Bar)
3 Sets
10-15 Reps
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Seated Overhead Tricep Extension (EZ Bar)
2 Sets
8-12 Reps
4
Chest Press (Machine)
3 Sets
8-12 Reps
Day 5
1
Stiff Leg Deadlift
4 Sets
5-8 Reps
2
Squat (Smith Machine)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
10-15 Reps
3B
Hip Adductor (Machine)
3 Sets
10-20 Reps
4
Decline Crunch (Weighted)
3 Sets
10-15 Reps
Day 6
1
Upright Row (Cable)
3 Sets
10-15 Reps
2
Lu Raise
3 Sets
10-15 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
4
Bayesian Curl
3 Sets
8-12 Reps
5
Trap Bar Power Shrug
3 Sets
6-12 Reps
6
Chest Supported Row (Machine)
4 Sets
8-12 Reps